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5/20/19-5/26/19

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Monday
AFTERBURN

Tuesday
Strength
5×5 Back Squat

Cond
Randy
75 Snatches 75/55

CoreWorx
4×25 Banded Side Bends ea side

Wednesday
Strength
5×3 Clean & Jerk

Cond
21-15-9
Deadlift 315/225
Box Jump
Run 400m

Thursday
Strength
Find Max Box Jump

Cond.
Annie
50-40-30-20-10
Double Unders
Situps

CoreWorx
100 Russian Twists

Friday


Murph
For Time
1mi Run
100 Pull Ups
200 Pushups
300 Squats
1mi Run

Scaled Option 1
800m Run
50 Pull Ups
100 Push Ups
150 Squats
800m Run

Ring pulls will be 1:1
Athletes with knee/ankle issues may row 2000m instead

BUDDY BASH 2019

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Monday
AFTERBURN

Tuesday
Strength
5×5 Deadlift
[Scale: 5×10 KB Deadlift]

Cond.
6 RFT
10 Alt DB Clean & Jerks
10 Burpees Overs DB

CoreWorx
200 Banded Bike Crunches

Wednesday
Strength
4×10 Neutral Grip DB Bench

Cond.
EMOM 16
M1: 8 Heavy Goblet Squats|8 Dips [Scale Bench Dips]
M2: Run 200m

CoreWorx
10x
10 Plank Taps
10 Mtn Climbers

Thursday
Strength
4RDS x 45s Each Station
a1)DB Row
a2)Band Upright Row

Cond
AMRAP 17
Max UB Strict DB Press
Run 100m w/plate 45/25
Max UB Strict Pull Ups
Run 100m w/plate

CoreWorx
400 Flutter Kicks

Friday
Strength
a1)5×20 DB Curls
a2)5×20 Tri Ext

Cond
For Time
50 Push Up Cash In
120 Alt DB Snatches 50/35**

10 burpees everytime DB stops
** Cash Out Burpees
Rx Weight – Scaled Weight

CoreWorx
100 Hanging Knee Raises

Saturday
AFTERBURN 

5/6/19-5/10/19

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Monday
AFTERBURN 60

Tuesday
Strength
a1)Wide Grip Bench Press 5×5
a2)Close Grip Bench Press 5×5

Cond.
50-40-30-20-10
KB Swing* 53/35
WB Shots 20/14
*Alt btw Russian/American ea rd

Wednesday
Strength
Find Max UB Complex
5 Deadlifts + 3 Hang Cleans + 1 S-2-OH

Cond.
6RFQ*
3 Deadlifts 315/225
4 Box Jumps 30/24
5 Weighted Pull Ups**

*RFQ = Rounds for QUALITY. There is no clock. We want to see perfect high quality form
**No Weighted Kipping Pull Ups

Thursday
Skill
Hang Snatch (20 Min)

Cond.
AMRAP 18
30 Double Unders [Scale 60 Singles]
12 Alt DB Snatches 70/50
6 Burpees Over DB

Friday
Strength
a1)Banded BB Curl 4×10
a2)Max Chin Ups

b1)Tempo Banded BO BB Row 4×8

c1)Temp Ring OH Tri-Ext 3×10
c2)Band Tri Pull Down 3×10

Cond.
CORE METCON
To2
Run 400m
Toes-2-Bar
Run 400m
PVC Situps
Run 400m
Plank
Run 400m
Floor Slides

Saturday
AFTERBURN 60
COME GET SOME!

4/22/19-4/27/19

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Monday
AFTERBURN

Tuesday
Strength
4×10 Banded Deadlift

Conditioning
9-7-5
Power Snatch 135/95
18-14-10
Box Jump 30/24
C-2-B Pull Ups

Wednesday
Strength
Teams of 2
15 Min
Find Max 5RM Bench Press

Conditioning
AMRAP25
Run 400m
Max Rep Bench Press
@ 50% 5RM

Partner A Runs While B benches
Switch After Run

Thursday
Strength
a1)4×10 Front Squat (Clean From Floor)
a2)4x20yd Walking Lunge w/Plate 45/25

Conditioning
8RFT
25 Double Unders
10 Deadlifts 155/105

Friday
Strength
a1)8 Min Find 1RM Power Clean
b1)Every 20sec | 10 Min
1 Power Clean @ 70%

c1)3×10 Skull Crushers
c2)3×15 Hammer Curls

d1)3×10 L-Raise
d2)3×10 Knee Raise w/Twist

Cond
100 Amer. KB Swings 53/35*
*5 Push Ups everytime KB stops

Saturday
AFTERBURN

4/1/19-4/7/19

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Monday
Afterburn
Rower Set Rotation
AMRAP X
Row 300m
Burpee Man Makers
Wall Ball Toss
KB Goblet Squat
Group 400m Run

Tuesday
Strength
a1)Neutral Grip DB Bench 4×10
a2)4×5 WTD Push Up

Cond.
AMRAP20
Run 400m
20 Squat Cleans 95/65
15 Pull Ups

Wednesday
Strength
5×5 Block Deadlift @ 75-85% of 1RM

Cond
Chipper
100 Double Unders
75 Russian KB Swings 53/35
50 Ring Push Ups
25 Box Jumps 30/24
50 Ring Push Ups
75 American KB Swings
100 Double Unders

Thursday
Strength/Skill
Snatch Complex
2 Tall Man Snatch
2 Power Position Snatch
2 Hang Power Snatches

Cond.
Team DT (Teams of 2)
Partners Rotate Through Each Move
10 Rounds
12 Deadlift 155/105
9 Hang Cleans
6 Push Jerks

Ex: A does deadlift B does clean A does Push Jerks etc

Friday
Strength
a1)10×10 Zohman Curl
a2)10×10 Band Pull Apart

Cond.
Track Day
6x400m
Rest 2 Min MANDATORY

AFTERBURN
COME GET SOME

3/25/19-3/30/19

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Monday
AFTERBURN

Tuesday
Strength
Dynamic Back Squat
5,5,5,3,3,3

Cond.
For Time
5 Rounds
5 Hang Cleans 135/95
10 Burpees Over Bar
THEN
4 Rounds
5 S-2-Oh
10 Burpees Over Bar

Wednesday
Strength
5x|E3M
10 Unbroken Power Cleans

Cond
EMOM 20
M1: 50 Double Unders
M2: 45s|Max Chin Ups
M3: 45s|Max Box Jumps
M4: Run 200m

Thursday
Strength
Superset
a1)Deficit Deadlift 4×8
a2)Rev Grip Bent Over Row 4×10

Cond
For Time
100 Thrusters
Every 90sec 4 Burpees

Friday
Strength
Superset
a1)4×10 Bench Press
a2)4×15 Hammer Curl
a3)4×15 OH Ring Tri Ext

Cond.
21-15-9
Clean & Jerk 115/75
C-2-B Pull Ups
[Scale 2:1 Ring Row]

Saturday
AFTERBURN
COME GET SOME
OPEN TO THE PUBLIC

 

3/18/19-3/23/19

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Monday
Strength
a1)4×10 Back Squat
a2)4×10 Band GM 3,3

Cond.
AMRAP20
Run 400m
21 Deadlifts 225/135
21 Box Jumps 24/20
Run 200m
15 Deadlifts
15 Box Jumps
Run 100m
9 Deadlifts
9 Box Jumps

Tuesday
Strength
a1)4×8 Power Clean
a2)4×8 Push Jerk

Cond.
15 Min Cap
50-40-30-20-10
Double Unders*
Sit Ups
THEN
10-20-30-40-50
Double Unders
V-Up
*No Singles Allowed. Must attempt double unders.

Wednesday
Strength
a1)5×5 Bent Over Row 3,3,1
a2)5×5 Wtd Pull Up

Cond.
2 RFT
Run 800m
50 WB Shots 20/14
50 Burpees
50 Russian KB Swings 70/53

Thursday
Strength
a1)4×8 Sumo Deadlift
a2)4×8 Bench Reverse Hyper

Cond.
EMOM15
O: 40s[10 Alt DB Snatch 50/35 + Max Toes-2-B]
E: 40s Max Hang Power Cleans 135/95

Friday
Strength
a1)10×10 Curl
a2)10×10 Tricep Ext

Cond.
AMRAP 18
100m Sled Drag
12 Renegade Rows
10 Ring Dips
8 DB Front Squats

Saturday
AFTERBURN 60

PR WEEK Cycle 1

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Welcome to PR week.  For the last 6 weeks we have focused on Front Squat/Power Snatch/Bench/Deadlift
Now it’s time to cowboy up and put up some new numbers!

Monday
Strength
Front Squat
5r @ 50%
4r @ 70%
3r @ 90%
2r @ 100%
2r @ 101-105%

Cond.
21-15-9
Alt DB Snatch 50/35
Burpees over DB
THEN
Run 800m

Tuesday
Strength
Bench Press
5r @ 50%
4r @ 70%
3r @ 90%
2r @ 100%
2r @ 101-105%

Cond.
For Time
100 Hang Power Cleans 75/55*
*7 HR Push Ups Top Of Every Min

Wednesday
Strength
Snatch
5r @ 50%
4r @ 70%
3r @ 90%
2r @ 100%
2r @ 101-105%

Cond.
For Time
30 Snatches 135/95

Thursday 
Strength
Deadlift
5r @ 50%
4r @ 70%
3r @ 90%
2r @ 100%
2r @ 101-105%

Cond.
AMRAP 12
10 S-2-Oh 145/100
8 Box Jump Overs 24/20
6 Dips

Friday
CLANGIN & BANGIN’
Superset 1
4x25m Sled Facepull
4×20 KB Curls

Superset 2
3×60′ SB Lunge
3×10 SB Squats

Superset 3
3×20 Bent Over BB Row
3×20 Band Pull Apart

Cond. 
2min Max Watt Row
2min Max Double Unders
2min Max Toes-2- Bar

Saturday
Strength
Axle Bar Complex
1 Deadlift
1 Clean
1 Hang Clean
2 Shoulder 2 Overhead

Cond.
Acetone Strike Back!
AMRAP15
10 Thrusters 75/55
10 Alt Lunges
10 Snatches

2/4/19-2/19/19

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DELOAD WEEK – We are at the end of our strength cycle.  The loads this week will be lighter. Next week, we will test our new maxes.

Monday
Strength
4×10 Front Squat @ 50% 2RM

Cond.
10-9-..2-1
Thrusters 75/55
Burpees Over Bar
Run 100m After Ea Rd

Tuesday
Strength
Bench Press
4×8 @ 50% 2RM

Cond.
5 RFT
50 Double Unders
15 Toes-2-Bar
10 KB Swings 70/53

Wednesday
Strength
Snatch
4×5 @ 50% 2RM

Cond.
20 Min
Run 1 Mi
AMRAP w/remaining time
3 Hang Cleans 185/130
3 S-2-OH

Thursday
Strength
Deadlift
4×6 @ 50% 2RM

THEN

Find 3RM Back Squat

Cond.
3RFT
50m Uneven Farmers Carry M:70KB+50DB|W:53KB+35DB
12 Alt DB Snatches
10 KB Goblet Squats

Friday – Spectra Happy Hour
Strength
5×5 Close Grip C-2-B Pull Ups
5×10 Ring Oh Tricep Ext

Cond:
Teams of 2
AMRAP 18
Partner A: Runs 300m
Partner B: Performs what Partner A calls out.
SWITCH

Saturday
GYM CLOSED
Women’s Self Defense Community Workout

1/21/19-1/26/19

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Monday
Strength
Front Squat
4×3-75%,80%,80%,85%

Cond.
5 RFT
5 Clean & Jerks 135/95
10 Lateral Burpees Over Bar

Tuesday
Strength
Bench Press
4×4 – 70%,70%,75%,80%

Cond.
AMRAP 20
Run 400m
Max UB Pull Ups
30′ Bear Crawl

Wednesday
Strength
Snatch
4×3-75%,80%,80%,85%

Cond.
Teams of 2
300 Double Unders | Scale 600 Singles
150 Push Ups
75 Back Squats 95/65
35 Strict Press

Thursday
Strength
Deadlift
4×4 – 70%,70%,75%,80%

Cond.
AMRAP 15
A:Run 200m
B:Max Stone-2-Shoulder

Friday
Strength
3×21’s BB Curls
3×20 OH Band Tri-Ext

Cond.
21-15-9
Deadlift 315/225
Box Jump 30/24

Saturday
Strength
3×10 Back Squat
3×10 Sumo Deadlift

Cond
Helen vs Isabel
3 RFT
10 Snatches 135/95
Run 400m
21 KB Swings 53/35
12 Pull Ups